UPWOD Nº41—The Lumberjack Leg Workout—is all about pure, old school power and pushing heavy weight. It’s a muscle-churning, fat-blasting slobberknocker that uses a number of foundational leg exercises to hammer the entirely of the lower body, including the butt, quads, and hamstrings.

Because of that, you’ll increase rest periods and focus on lifting heavier. We’ve provided recommend rep ranges below. Aim to increase the weight used from set-to-set so that you land somewhere in that range. And if you spike the weight and fall short on later sets, that’s cool too.

Respect the hustle. Weight is paramount.

Not only will it increase your strength, power, and explosiveness, but you’ll elicit a fat-burning HIIT response and shock your muscles differently — a key aspect for avoiding plateaus and guaranteeing future growth.

1. Barbell Squats — use a heavier weight than normal and aim for 6-8 reps per set. Get your butt down to parallel.

2. Romanian Deadlifts — hold a barbell, bend forward, and slowly slide the weight down your legs as far as possible. Keep a slight bend in your knees throughout and hinge at your hips. Explode up through your butt and hamstrings.

3. Dumbbell Lunges — standard dumbbell lunges. Take a big step forward and lower down fully. Press up through your heels and butt.

4. Goblet Squats — hold a dumbbell or kettlebell at neck height and squat down below parallel. Squeeze your butt and explode up into a full stand.

5. Leg Press — use a standard leg press machine.

6. [SUPERSET] Leg Extensions + Hamstring Curls — do a set of leg extensions immediately followed by a set of hamstring curls. Do both using machines.

7. Stairmaster Blaster HIIT — the Stairmaster Blaster HIIT workout is available and downloadable here. If you don’t have a stair mill, do the incline treadmill HIIT workout from UPWOD Nº1 (10% incline, 3 MPH/8-10 MPH for 45 second intervals). Do it for 4 rounds, or 12 minutes.